Reduced Fat Meatloaf

Okay, most people don't exactly think of meatloaf as a "healthy" food- but it is oh so comforting and delicious that we eat it anyway, right? Most of the deliciousness of the traditional meatloaf comes from the beef fat soaking the bread crumbs and combining with egg yolks, not to mention of course a heaping dose of extra salt and corn syrup in the form of ketchup... But really, people- It doesn't have to be this way! When it comes to cooking, I try to follow one simple rule: Substitute fat for flavor! Instead of relying on fat, salt and sugar to make things taste good, I try to add plenty of flavorful vegetables, fresh herbs and seasonings. Most people would never never guess that most of what I put out on my table is good for you... 
 
Reduced Fat Meatloaf

1-1/2 lbs. extra-lean ground beef, ground turkey breast, or extra-lean ground turkey
2 egg whites
1 tsp. chopped garlic
1/2 cup chopped onions
3/4 cup chopped green pepper

1/2 cup finely chopped celery
1/2 cup unsweetened tomato sauce
1 cup rolled oats
2 tsp. Dijon mustard
1/4 cup fresh parsley (or basil if you have it available!)
Salt and pepper to taste

Preheat oven to 350 degrees. Place all ingredients in a large bowl and mix together well with wooden spoons or hands. Place on board or waxed paper and shape into loaf, then place in loaf pan and bake for about 1 hour. Depending on the shape and thickness of the loaf, it may need to cook for slightly longer. Serves 6. If you need more "sauce" when serving, skip the ketchup and use unsweetened tomato sauce sprinkled with basil and oregano.

Preparation Time: 20 minutes

Cooking Time: 1 hour


When I make this recipe I usually make at least double- one for now and one for later. To freeze for later, cook as above. Allow meatloaf to cool completely, remove from pan, then wrap tightly in plastic wrap and heavy duty aluminum foil. Label and freeze up to 3 months. To serve: Allow to thaw in the refrigerator then cook covered in a 350 degree oven for 30-60 minutes or until fully heated.